Girls have sloping shoulders. Photo, how to fix, enlarge narrow

Shoulders that are pushed forward and constantly lowered are called sloping. For girls, they do not look very aesthetically pleasing and cause discomfort because of this. Indeed, in the hot season, such parts of the body have to be regularly hidden. However, they can be corrected using the recommendations of stylists or trainers.

Narrow shoulders in girls are usually found in the “Pear” type figure.

How to visually widen your shoulders

Narrow and sloping shoulders are characteristic of a female figure in the shape of a pear or triangle. Girls with this body type need to emphasize their breasts and define their waist. This will help balance your body proportions.

Sleeve shape of clothing

The following types of sleeves are suitable for girls with drooping, narrow shoulders:

• short, one-piece or set-in in the shape of wings, which are slightly covered at the top and almost absent at the bottom;
• flutter or wedge;
• shirt;
• bouf or flashlight;
• Juliet;
• ham or Gigot;
• bat.

Neck shape

Those with sloping shoulders should prefer necklines such as:

• boat;
• classic shirt;
• round neckline.

What not to wear

With narrow shoulders, women will have to avoid:

• very short length dresses and skirts;
• thin hairpins;
• bottom accentuated by clothing;
• shoes with an ankle strap;
• low-waist trousers;
• light bottom;
• cropped trousers;
• straight and A-line.

Which clothes to choose?

The main companions of girls with drooping shoulders should be:

• fitted silhouette;

• soft materials and lines;
• clothing that emphasizes the upper body and shoulders.

Pear-shaped girls will look best in:

• blouses and tops with frills or flounces;
• classic straight trousers;
• Basque;
• dresses with a seam waist.

Color palette and accessories

A female triangular figure with sloping shoulders will be perfectly corrected by:

• light top;
• thick heels;
• prints;
• massive accessories;
• bright nuances;
• hats and collars with fur;
• shoulder pads;
• voluminous knit scarves;

• abundance of decorative details on clothes.

The table below shows the requirements for correcting a pear figure with sloping, narrow shoulders:

Sloping shoulders in girls are the result of poor posture. They can often be observed in women with small children. If you do not get rid of this condition in time, it often remains forever. Special light exercises will help correct the situation and relieve tension.

Take advantage of cutouts

Avoid wrap dresses and tight V-necks. Such details give the effect of additional narrowing. This is how any vertical in an image works, so you should avoid such lines. But wide necklines, such as square or boat necklines, will help create the effect you want.

By the way, prints can also work both in your favor and against you. For example, the print of a blouse presented in our online store helps to visually expand the shoulders. For details, click on the photo. Make sure your size is in stock because the blouse is currently 30% off.

The main features of training for shoulders

Before starting classes, familiarize yourself with some of the nuances of training programs for developing shoulder shape:

• Beginners need to increase the load gradually, after mastering the technique with minimal weights.
• Training is carried out not every day, but 2 times a week. This will help the muscles recover well.
• Before all training programs, a warm-up must take place.
• Lifting and pulling weights is performed while exhaling. Inhale while relaxing.
• Strength exercises are performed without jerking, very smoothly.
• All training should be: progressive; continuous; regular.

Shoulder pads for the desperate

This is “heavy artillery” for those who consider any other methods of dealing with narrow shoulders ineffective. Shoulder pads were a real trend in the 80s, but these days, the fashion trends of this era are gradually returning. So why not? In your case, thin shoulder pads definitely won’t do any harm and won’t turn you into a “robocore.” So be sure to try on an outfit with shoulder pads and see if you like the effect.

Warm-up

Basic shoulder exercises are performed twice a week with mandatory preliminary warm-up:

1. Performing tilts and circular movements with the head.

2. Front and back shoulder rotations.
3. Alternately raising and lowering your arms from the sides.
4. Swing your arms horizontally.
5. Movements in a circle forward and backward with both upper limbs, and then in turn, one at a time.

Vertical push-ups

In the starting position, take a classic support with your hands. Move your feet close to the wall and slowly move them to the top point along the plane. As a result, the body should be in a vertical position with emphasis on the hands. Push up, bending your elbows at right angles. Avoid sudden movements and complete exhaustion. Otherwise, the risk of injury and falling on your head increases.

Review of the best exercises

To correct the sloping shape of the shoulders, basic exercises for the deltoid muscle groups are most suitable, but along with them you can also perform several isolating strength exercises. Sloping shoulders in girls are an incorrect body position. It can be corrected with muscle strengthening or stretching. Until results from such exercises are achieved, posture can be masked with specially selected clothing.

In order to tidy up your round shoulders, you will have to exercise regularly.

Elevated leg push-ups

The presented workout is a complicated variation of the above exercise. Place the feet of your lower extremities in support on a stool or windowsill. Place your palms forward to gain stability. Perform push-ups by doing 2-3 sets with as many repetitions as possible. The higher the legs are, the more progressively the shoulder muscles will be pumped.

Shoulder pumping program in the gym for beginners

When drawing up training programs for shoulders, adhere to the following rules:

• Along with the warm-up at the beginning, recovery exercises are also performed at the end of the training.
• Beginners should choose basic classes for themselves. After all, such exercises provide the muscles with a hormonal surge and the necessary stress.
• First of all, it is necessary to train lagging muscle groups.
• Programs should contain the smallest number of exercises.
• Classes should be both traction and pressing.
• All sets are done in the medium rep range.
• Beginners are not recommended to develop their shoulders separately.

A sloping upper back is often caused by constant strain on the neck and poor posture of the torso while sitting or standing. In such situations, muscles atrophy and the person begins to slouch. In girls with narrow shoulders, these parts of the body become even narrower and rounder, which requires immediate restoration. For beginner girls, a 2-day training complex in the gym is suitable.

First day:

• twisting the torso in a lying position;
• squats in the machine;
• exercises with dumbbells for biceps from a standing position;
• performing hyperextension;
• reverse push-ups;
• pulling the block behind the head;
• bench press in a sitting position;
• exercises on the chest simulator (reduction of the upper limbs).

Second day:

• raising legs from a lying position;
• flexion of the lower limbs while sitting;
• lifting a barbell on a bench;
• leg extension in a sitting position;
• exercises for straightening the triceps in the upper block;
• pulling the block to the waist;
• reverse extensions in the chest machine;
• lifting dumbbells in a lying position.

If exercises for developing the shoulder girdle are chosen as separate workouts, then the complex may look like this.

Block one:

• dumbbell raises;
• push-ups on the knees;

• standing dumbbell lift.

Block two:

• pull-ups on a low horizontal bar;
• dumbbell press with rotation;
• extension of the upper limbs from behind the head.

Useful tips

To expand your shoulder muscles, consider the following recommendations:

1. Increase the weight regularly when performing barbell presses. With this approach, you can increase the overall strength of the deltas and increase their volume.
2. Choose only the weight that will allow you to complete the approach with strict adherence to technique. If other muscles begin to engage in work, then use dumbbells with a lighter weight.
3. Achieve maximum burning in the main muscle group while performing swings. This parameter is one of the main ones when working the deltoid muscles.
4. When doing presses, try not to fully extend your arms at the elbow joints. At the same time, make sure that your shoulders are as tense as possible. In this case, you can achieve the greatest efficiency.
5. When doing presses and swings, try to work with a slight delay in the top position. This is necessary to further reduce muscle fibers.
6. The shoulders are a small muscle group, which allows them to recover much faster. Therefore, the rest between sets should not be more than 45 seconds. Monitor this parameter using a stopwatch and try not to exceed the permissible time.
7. While working on your shoulders, also work on reducing your waist. This approach will make your shoulders visually wider. At the same time, do not pump up your trapezoids, which visually diminish your achievements.
8. The deltoid muscles are not afraid of overtraining (even with high activity levels).
9. To achieve great results, try to do more repetitions. For example, the optimal number of repetitions for the deltoid muscles is 15-20.
10. The best combination is to train your back and shoulders in one day. If possible, it is better to work the deltoid muscles separately.
11. The training process should begin with bent over swings. In this case, the muscle group is prepared for more serious work without excessive fatigue.
12. Many beginners are afraid to overload their shoulder muscles with too many exercises. In fact, this group is not afraid of this. The more voluminous and intense the workout, the better.
13. Don't work your deltoids before training your chest. Otherwise, working weights will be significantly reduced.

Program for more advanced

These exercises are done once every 7 days:

• training the rear deltas in a crossover;
• classic bench press;
• lifting the barbell in an inclined position;
• exercises for the frontal deltas in a block simulator;
• pulling the barbell to the chin;
• lifting dumbbells in a sitting position.

The second training option for professionals includes the following exercises.

Day 1:

• Push-ups performed in a plank position;
• lifting the barbell to the chin;
• bar press.

Day 2:

• dumbbell press with rotation;
• pull-ups on the horizontal bar;

• raising your hands from behind your head.

Day 3:

• dumbbell press;
• moving projectiles apart at an angle.

To maintain beautiful posture, girls need to regularly strengthen their back muscles. This will protect women's shoulders from assuming an incorrect position and, accordingly, will maintain their shape, preventing them from becoming sloping.

Training programs for the fair sex should always include exercises that support and develop the spine. Women with naturally narrow deltas will have to constantly monitor their wardrobe. This is done due to the fact that not all clothes fit such silhouettes.

Trench coat with shoulder straps - a must have

A trench coat with shoulder straps will add volume to your shoulders, so feel free to include it in your wardrobe. In general, take into account shoulder straps, because they can be used to decorate not only coats.

By the way, our online store offers an interesting trench coat that will help you create a stylish autumn look. This model is available in 2 colors: blue and white. Click on the photo to check if your size is in stock. Hurry because this trench coat is currently on sale for a crazy 78% discount.